Sunday, February 24, 2013

Thur 2/24/13 I've run 777 miles in Hoka One Stinson Evo's since Oct. 2012. The left shoe has a worn out liner at back of heel. I put a piece of duct tape over the worn area. seems to be working okay. I may be close to 1000 miles by April.
I also bought a pair of Mafate 2. This fit bigger and had to relase the shoes to keep the heels from slipping. it caused a heel blister and several on both big toes. like them but still getting used to them. Probably have about 50 miles + on them. These are more for outside running on trails.2/18 - Monday - 7 miles/ 5 running very easy
am - 60mins/4.8miles at 115/137
pm- fittek = 2.2 easy

PM : planned 4 x 1.7 miles w/ .3miles walk (this one to be outside on trails, the Tergat 2 mile loop, walking the .3miles of bike path then running downhill then the uphills of trail backwards.
I started off not feeling that great in the legs.
1-walk 4.44 + 1.7 miles in 17.50 at 141 (warmup- stumbled along)
2-walk 5.00 + 1.7miles in 17.19 at 142
3-walk 5.02 + 1.7miles in 17.33 at 143
4-walk 5.00 + 1.7miles in 18.51 at 139 (getting very dark - no headlamp)
walk .5 miles in 7.50
paces were 10.10 to 11.06
total = 8.5 miles (1h 39mins)

This was another volume workout designed to allow more MP work without getting overly tired.

Tomorrow will be a real easy day with an early meeting, which means short run then in evening going to UI b-ball game, which means no pm run.

we will see what this workout means for the marathon race I'll run at LBL but I feel in good shape, but the mental part of racing is what I lack. The workout today helps me to get mentally tougher and it was FUN. We'll see on march 9.

2/16 - Sat - 17.5 miles/ 12.2 running - marathon pace workout
(planned 10 x 1 mile at 10:40 pace with 5 mins rest between. goal is to run controlled pace work with good rest but do many reps for a high volume workout)
7:30am- trails - warmup1.5 miles + a few strides. cold,sunny, windy day . decided to run the mile loop that goes up Goat mt.
splits:
1-9.41 at 147 - walk rest 5mins for .3M....this is typ. rest between repeats
2-9.55 at 148
3-9.52 at 150....at this point the sweat/cold/wind was getting to me so I decided to finish the workout at fittek......at fittek I was able to control the pace of the repeats.
4-10.33 at 138
5-10.41 at 139
6-10.39 at 143
7-10.30 at 147
8-10.40 at 148
9-10.01 at 156.......decided to go a bit faster the last 2 repeats
10-10.16 at 155
cooldown of 16 mins = 1.1 miles
total = 16 miles
....overall pleased. the trails were actually easier than the treadmill and a better trail race workout BUT the purpose of the run was not to run the fastest I could for the repeats but to run controlled so running on the treadmill solves that. there will come time for faster trail intervals some day.
ARW = 217

2/9 - Sat - 21.3 miles/ 15.7 running
am- 3 loops at lake mingo part of KRR fat ass - 4.31.41 @141avg/162 max at W5/R10 pattern, each loop even pace 1.29/1.30/1.31, last one tired last 2 miles...firm trail at start then getting slippery at end of 3rd loop........huge spread of food and drinks...fun to be able to do some of the longer runs now. ran in hoka one mafate 2, 12.5 runs big and left heel slipped and got a slight small blister, sock had hole in it, plus left big toe got blister.

Pretty good week, sort of in a down mood with gray clouds and windy/colder weather. I guess winter decided to show up a little bit. need to focus on what I want to do to get final prep for LBL marathon.